Brain Health and Nutrition: Food for Thought

The human brain takes up only 2% of our total body weight yet uses 20% of our daily energy intake! The food we eat day in and day out plays a very important role in our brain’s health. Food provides the energy our brain cells need to function on a daily basis. A balanced diet that reduces the risk for chronic conditions, such as diabetes, hypertension, obesity, and cardiovascular diseases, is also important for brain function. Healthy blood vessels are needed for good blood flow to the brain, so following heart healthy recommendations is key for heart and brain health. We need to focus on keeping the whole body healthy!

Researchers are studying two specific dietary patterns for their role in brain health. At Rush University Medical Center and Harvard School of Public Health, researchers have created the MIND diet, a hybrid of the Mediterranean and DASH diet. In a recent observational study, closely following the MIND diet was associated with 53% reduction of developing Alzheimer’s. In Canada, Baycrest Health Sciences recently published the Brain Health Food Guide to help adults over age 50 with maintaining brain function. Following a dietary pattern similar to this guide has been associated with reducing risk for Alzheimer’s by 36%. More research is needed to confirm results for both dietary patterns.

How to follow a brain healthy diet? Here are five key nutrition tips that combine recommendations from the MIND and Canadian diet:

Focus on overall eating patterns rather than specific “superfoods.”

Include lots of dark leafy greens, other vegetables, whole grains, and fruits daily. The MIND diet recommends eating 3 servings of whole grains per day and 1 serving of dark leafy greens per day. The Canadian diet calls for at least 4 servings of fruits per day, and the MIND diet specifies having berries at least 2 times per week.

Limit your intake of animal-based and high saturated fat foods. This includes red meats, cheese, sweets, and fried or fast foods (less than 1 serving of each item per week). Use olive oil instead of butter or stick margarine.

Choose healthy proteins. Eat beans every other day and snack on nuts daily. Try to have two servings of lean poultry per week and at least 1 serving of fish each week.

Embrace balance, variety, and moderation! As more fruits and vegetables come into season, consider visiting a farmer’s market to try new produce. When eating meals or snacks, focus on hunger cues and try to eat until you are satisfied rather than stuffed.

Author: Ashley Simper

Born and raised in Peoria, IL, Ashley Simper has been the Community and Outpatient dietitian at OSF Saint Francis Medical Center since 2006. She represents dietitians working in the media and is the Central Illinois Academy of Nutrition and Dietetics Media Spokesperson.
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